15 High-Protein Foods to Boost Your Diet

Why Is Protein Important?

Protein is often called the building block of life - and for good reason. It helps build and repair muscles, supports immune health, produces enzymes and hormones, and even keeps your hair, skin, and nails strong.

If you work out regularly or lead an active lifestyle, getting enough protein is essential to recover from training, grow muscle, and feel energized. But even if you’re not hitting the gym daily, protein helps you feel full longer and maintain a healthy metabolism.

Still, protein alone isn’t a magic bullet. A truly healthy diet combines protein with complex carbohydrates, healthy fats, and micronutrient-rich vegetables and fruits. Think of protein as the foundation - and your other nutrients as the structure that keeps everything balanced.

High-Protein Foods: Animal Sources

When it comes to protein, animal-based foods are often considered the gold standard. They provide complete proteins, meaning they contain all nine essential amino acids your body can’t produce on its own. These sources are also rich in other important nutrients like vitamin B12, iron, zinc, and omega-3 fatty acids, which can be harder to obtain from plants.

Including a mix of lean meats, fish, eggs, and dairy in your diet can help support muscle growth, recovery, and hormone balance, especially if you’re training regularly or living an active lifestyle. The key is to choose lean cuts and healthy cooking methods - like grilling, baking, or steaming - to maximize nutritional benefits without excess saturated fat.

1. Eggs

Eggs are one of nature’s most complete foods - inexpensive, versatile, and packed with high-quality protein. They also provide vitamins D and B12, along with minerals like selenium and choline, which play key roles in brain health and metabolism.

One large egg (50g) provides 6.3 g of protein.

2. Chicken Breast

Chicken breast is a classic lean protein powerhouse, beloved by athletes and dieters alike. It’s rich in B vitamins (especially niacin and B6) and selenium, which supports immune and thyroid health.

100g of roasted chicken breast provides about 31g of protein.

3. Greek Yogurt

Thick, creamy, and tangy - Greek yogurt offers a protein punch while also supporting gut health thanks to probiotics. It’s rich in calcium for bone strength and vitamin B12 for energy.

100g of Greek yogurt provides about 10g of protein.

4. Cottage Cheese

Cottage cheese is an underrated gem. It’s slow-digesting, meaning it provides a steady release of amino acids - perfect before bed or between meals. It’s also rich in calcium, phosphorus, and riboflavin (B2), which helps convert food into energy.

One cup (220g) of cottage cheese provides 24g of protein.

5. Whey Protein Powder

Whey protein powder is a convenient, efficient way to increase protein intake, especially post-workout. Derived from milk, it contains all nine essential amino acids and is quickly absorbed by the body.

One scoop (32g) of high-quality whey protein powder provides about 24g of protein.

Note: scoop sizes and protein content can vary between brands.

6. Canned Tuna

Canned tuna is budget-friendly and shelf-stable, making it a great protein option on the go. It’s also rich in omega-3 fatty acids, which support heart and brain health, and vitamin D, which aids calcium absorption.

One can (107g) of tuna provides about 20g of protein.

7. Fish (Salmon, Cod, etc.)

Fish offers more than just protein - it’s a goldmine of nutrients like omega-3s, vitamin D, and B vitamins. Fatty fish like salmon help lower inflammation and support cardiovascular health, while leaner options like cod or tilapia keep calories lower.

Most fish varieties are naturally high in protein. For example, 100g of salmon provides about 22g of protein.

8. Lean Beef

Lean beef provides not only complete protein but also heme iron, the most easily absorbed form of iron. This helps prevent fatigue and supports oxygen transport throughout your body. It’s also a source of zinc and vitamin B12.

A typical steak (284g) packs around 65g of protein.

9. Turkey

Turkey is a lean, high-protein meat rich in B6, niacin, phosphorus, and selenium. It’s an excellent option for those seeking a lighter red-meat alternative.

A 3-ounce (85g) serving of turkey provides 25g of protein.

10. Lean Pork

Lean pork, particularly tenderloin, delivers a hearty dose of protein, zinc, and B vitamins, including thiamine, which helps convert carbs into energy.

100g of pork chop provides 21g of protein.

11. Milk

Dairy milk is a great source of high-quality protein, offering all nine essential amino acids your body needs. Beyond protein, milk is an excellent source of calcium, which supports strong bones and teeth, and vitamin D, which aids calcium absorption. It also provides B vitamins like B2 (riboflavin) and B12, essential for energy production and red blood cell formation. Whether enjoyed on its own, in smoothies, or with cereal, milk is a versatile and nutritious addition to your diet.

One cup (246ml) of dairy milk provides 8.3g of protein, or about 3.4g of protein per 100ml.

High-Protein Foods: Vegetarian Options

Plant-based protein sources are becoming more popular than ever, and for good reason. They’re packed not only with protein but also fiber, antioxidants, and phytonutrients that support gut and heart health. While most plant proteins are “incomplete” on their own, you can easily combine different foods - like beans and rice or hummus and whole-grain pita - to create complete amino acid profiles.

For those who prefer a vegetarian or flexitarian lifestyle, these foods make it easy to meet daily protein goals while reducing reliance on animal products. They’re also budget-friendly, sustainable, and versatile - perfect for anyone looking to add variety and balance to their diet.

12. Black Beans

Black beans are packed with plant-based protein and are a great source of folate, magnesium, and iron, which support red blood cell production and energy levels.

100g of raw, uncooked black beans provides 24g of protein.

13. Peas

Peas are not only protein-rich but also contain vitamins A, C, and K, which promote eye health, immunity, and blood clotting. They’re also a good source of manganese and fiber.

100g of canned green peas provides almost 5g of protein.

14. Chickpeas

Chickpeas are a protein and fiber powerhouse, rich in folate, iron, and phosphorus. These nutrients contribute to energy production and bone health.

100g of uncooked chickpeas provides 21g of protein.

15. Lentils

Lentils are high in protein and provide folate, iron, and manganese. They’re excellent for supporting brain function, energy levels, and healthy metabolism.

100g (about 1/2 cup) of cooked lentils provides 9g of protein.

How Much Protein Do You Need?

The general recommendation for most adults is 0.8-1.0g of protein per kilogram of body weight, but active individuals may benefit from 1.2-2.0g/kg, especially those who lift weights or train intensely. For example, a 70kg (155lb) person may aim for 90-120g per day.

Tracking isn’t always necessary, but being aware of high-protein foods can help you hit your goals naturally.

The Bottom Line

Adding high-protein foods to your diet can improve muscle repair, enhance satiety, and support long-term health. Whether you’re a meat lover, pescatarian, or vegetarian, there are countless ways to meet your protein needs.

Remember - balance matters. Combine protein with colorful vegetables, healthy fats, and complex carbs for meals that truly nourish your body and fuel your performance.